Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baked Red Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	13.6% 395kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	11.6% 8.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.75% 2g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 8.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.7% 327mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Canned Kidney Beans:

• Baked Whole Red Potatoes have 3.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 10.5 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Canned Kidney Beans:

• Baked Whole Red Potatoes have 1.3 times more Copper and 2.3 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.8 times more Calcium, 1.7 times more Iron and 24.7 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned All Types Kidney Beans have similar amounts of Magnesium, Manganese, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.5 times more Omega 3, 1.3 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned All Types Kidney Beans have similar amounts of Energy per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.